01.16.2024

Strength
10:00 EMOM
1 hang power snatch @ 75%

WOD
"Karen"
150 wall balls for time  20/14

Post WOD
strict pull ups
A. 3 sets of 15 seconds hollow body hold on the floor and then on the rig
B. 2 x 8 reps hollow body hold + scap pull up
C. work on your pull up negative seconds
D. Accessories for pull ups- more hollow holds or inverted rows, or banded pull downs

01.15.2024

Strength- Super Set 
4 rounds
A. Rack deadlifts x 6 reps @65,70,75,80% of max DL   https://youtu.be/6CJmYdgpHEg
B. Banded seated rows x 10 reps  https://youtu.be/oiP_S1jwHvE
C. Overhead DB tricep extension x 8-10 reps https://youtu.be/4--u52sHZPs

Strength
Block 4- concentric
back squats
4 sets of 5 reps @ 75%

Extra work
Do you pull up negative work or another gymnastics skill
 Accessories - ski erg, slam balls, single arm DB rows

1.07.2024

Swim WOD Sunday

9am 6545 Flying Cloud Drive. Eden Prairie. Meet on the pool deck upstairs from the main entrance.

5 Rounds for time

100 yard swim

10 swings- single DB

5 Hang Power Cleans-dual DBs

5 Front Squats-dual DBs
5 L arm DB snatch
5 R arm DB snatch

01.13.2024

"Tonga"
14 rounds for time
with a partner- you go I go by movement
7 deadlifts
7 hang power cleans
7 thrusters
7 TTB
135/95  115/75  95/65

01.12.2024

Strength
8:00 EMOM
odd mins- 3 hang squat cleans
even mins- 1 push jerk + 1 split jerk
50%, 54%, 58%, 62%

9:00 EMOM
1 rep clean & jerk
72%-76%-80%
76%-80%- 84%
80%-84%-88%

WOD
Teresa's List 2.0
*last time we did this, we had TTB every minute
for time
50 burpee box jump overs 30/24"
E2MOM 30 double unders

01.11.2024

Strength
Block 4- concentric, reactive 
front squats
4 sets of 5 reps @ 75%
 
**between sets of squats or right after all sets- complete one round of
https://www.instagram.com/p/ChJHBOIg54M/ 
A. 10 reps plate Turkish sit ups- focus on pressing tall
B. 5 each side DB windmills- focus on shoulder stability
C. 5-8 reps hollow plank sliders- focus on rigid body lines- use the yellow scooters or the rower seat
 
WOD
"Smith"
4 rounds
3:00 ON
1:00 OFF
pick up where you left off
5 HSPU
10 KB swings 72/53
15 air squats

01.10.2024

Snatch warm up
3 reps each
empty barbell or PVC
1.  slow OHS 
2. sots press to stand 
3. behind the neck press to squat 
4. extension to pull under 
5. upper cut drill 
6. power snatch from the pockets 
 
Strength
8:00 EMOM
2 hang power snatch @ 65%
 
WOD
 "Hunter"
3 rounds for time
400m row
15 thrusters 95/65  75/55  45/35